Rainy Day of Work, Workouts + Clean Eats

The excitement from yesterday’s announcement is still lingering, but thankfully reality has also set back in because we have a ton going on and it’s time to get back to work!

In addition to all of the Fight Gone MAD developments, FemCity Charlottesville is moving into the spring with some pretty awesome spring and summer programming that we could not be more excited for.

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The next event is coming up on Thursday, May 30th, and is the kick-off to our Locavore Fem Dinner Series all highlighting local Fem business owners, FemCity members, and inspiring entrepreneurs, as well as local farm to table fare.  Space is limited to each dinner, so register ASAP to reserve your spot!

This is an amazing opportunity to connect with other amazing Charlottesville Fem’s in a small group, sharing your business or professional goals, asking for feedback or connections, and hearing about the amazing projects that everyone else is working on as well.  Share, collaborate, connect, that’s the idea.

We’ll be sharing some really exciting, big, events that we’ve got planned for the summer and early fall that you don’t want to miss.  They’re going to be great, and we look forward to a ton of great engagement from Fems and Fem businesses!

In other news, while today was definitely a busy one, I got a head start early this morning on returning emails, checking off my to-do list, and was able to easy into the day.  I had coffee first thing, but after the pizza and cider celebrations last night I wasn’t ready for food until about 9:30.

Breakfast was spaghetti squash, zucchini and eggs scrambled together.  I never would have assumed it, but the spaghetti squash really adds something to the eggs, more of a texture than a flavor, that I love.

scrambled eggs with spaghetti squash

After I ate and had a few minutes to wrap up some ‘office’ work, I managed to convince my mind, and body, that I should do Dar’s 10:30am small group session.  I was actually really glad that I did, and in the moment believed that I was done for the day, but alas, I ended up doing the workout a second time with the 5:30pm bootcamp group.  I’ll let you all know if I’m able to walk tomorrow.

Today we did a 6 station circuit:

-Around the World Oblique work with a 15lb bumper plate

-Overhead Squats (walking) with 10-20lb bumper plates overhead (with arms LOCKED out)

-Getup Sit ups with a 15lb barbell

-break dancers -or- mountain climbers

-wall sit (with or without a 10lb bumper plate overhead)

-TRX pikes or knees to elbows

Each station was 1 minute of work, with 30 seconds off, for three continuous rounds.

After the 5:30 class my body was demanding dinner so I tried to put to use what was left in the fridge.

I had spaghetti squash, ground turkey, a zucchini, a red pepper, an onion and the 365 brand pasta sauce (no added sugars!) that all went on the stove. It was all seasoned with kosher sea salt and my favorite everyday seasoning from Trader Joe’s, of course.

food skillet of goodness

For the salad I had romaine, blueberries, avocado, walnuts, and cucumber.  Pretty simple, but a great mix of flavors and colors.

salad

It was a great blend of different (random) ingredients, and definitely replenished everything that I needed following today’s double workouts and hours at the computer and running around the house trying to get re-organized.

Tomorrow is another day of bootcamps starting bright and early at 6:15 am, so I’m going to take my own most common advice and get some sleep so I’m not totally dragging.  The only bonus to all of the rain is that it really helps me sleep, so I’ll embrace it and just appreciate my sleep rather than being beside myself about missing the sunshine.  Fingers crossed that we really do get to 70 degrees tomorrow!

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Intervals + Sweat Must Haves.

We’ve been pretty heavy on the fuel, and light on the sweats on here for a while, so here are a few workouts you can do at home or at the gym.

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Dar Bootcamp

You’re working for 5 minutes, resting for 90 seconds, and then repeating the circuit another 4 times for 5 rounds total, adding up to 25 minutes of active work time.

Dar’s bootcamper’s did this first workout last week and all sent her messages following class about how much they loved it, followed by choice words of ‘appreciation’ from their bodies.  The key with this type of interval style circuit is to keep a competitive pace, but be consistent.  There’s no race against time, or rep competition, so find weights and speeds that are appropriate for you to challenge yourself but maintain your form.

If you’re doing the workout in a group, just split across the different stations, but maintain the order regardless of where you start – the program is set up and designed specifically to avoid the overuse and over fatigue of the same muscle groups.

I’m a junkie for this type of workout and love anything that keeps me moving with strength components, but a strong cardio base.  My three basic rules for a great sweat session are: 1) no barbells.  that’s a strength workout, and just another injury waiting to happen.  2) 20 minute working minimum of consistent work, but a full heart beating range of 20-55 minutes.  3) music.  LOUD music, absolutely no techno.

We’re running through another circuit today with a more functional focus with more intense cardio intervals.  Full sweat update to follow with the chosen playlist to keep us moving.

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thilnklg

Sharing our eats + our sweats as fuel. sweat. grow

Welcome to fuel. sweat. grow.

This blog is a collaborative space where we will share the sweats, eats, and learnings from our fitness focused lives, with bonus shares from those we meet along the way.  We are runners, yogis, spinners, CrossFitters, Barre lovers, and all around athletes doing our best to live whole lives with whole foods & fitness.

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 We share everything from our favorite grocery lists, to our daily sweats (and everything in between), and invite you to read, share + connect with us through this open journal (and journey) of whole living.

Connect with us through what we share, and connect with us on our social channels so we can learn from your journey as well.